1. FAT and CHOLESTEROL

2. How many people in your family have a history of heart disease, diabetes, high blood pressure, or high blood cholesterol?

3. Fats and cholesterol are needed by the body but too much can be unhealthy for you.

4. Diets low in fat and cholesterol protect against heart disease and cancer. Eat more whole-grain foods, fruits and vegetables.

5. Another reason to lower dietary fat is for weight control.

6. Where is the fat? Plain baked potato = 1 gram of fat = 220 calories Baked potato with 1 Tablespoon butter = 12 grams of fat = 320 calories Baked potato with 1 Tablespoon butter and 1 Tablespoon sour cream = 15 grams of fat = 350 calories

7. Fats in your diet.

8. Polyunsaturated fats are part of a healthy diet.

9. Polyunsaturated fats mackerel swordfish trout herring sardines tuna salmon flax seeds pumpkin seeds walnuts

10. Monounsaturated fats are part of a healthy diet.  olive oil  sunflower seed oil  maize oil  sesame oil  canola oil  cotton seed oil  peanut oil

11. Trans fats are not part of a healthy diet. They are found in many processed foods and other foods made with “partially hydrogenated” oils.

12. Which of the following foods contain dietary cholesterol?

13. Low fat alternatives Instead of Ice cream Coffee with creamer Apple pie Potato chips Broccolli with cheese sauce Try Low-fat frozen yoghurt Coffee with milk Raw apple Carrot/celery sticks with dip Broccolli with lemon

14. Lower the fat and cholesterol in your diet. 1) Eat lower fat foods. Read food labels to find the fat content of foods. 2) Eat more fruit, vegetables and whole-grain foods. 3) Bake, steam or grill food instead of frying. 4) Season foods with herbs and spices instead of butter/margarine, oils or cheeses. 5) Prepare lean meats when possible. Trim fat from cuts of meat. Remove skin from poultry before cooking or before eating.

15. Learn to eat a heart healthy diet Don’t expect to change the way you eat over night. Make changes slowly. Focus on one change per month.